Prevention is always the cure, and the trick applies to all health problems. When it comes to muscle cramps, make sure you stay well hydrated and incorporate nutritious food items, especially when you are into training and heavy exercise. Implementing proper nutrition and hydration protocols is the best muscle cramp remedy.
A muscle cramp strikes without warning whether you get it in the middle of the night or as a back spasm while reaching an everyday object. We have all had those painful muscle cramps, and they can be mild or severe. Muscle cramps are caused by a lack of stretching, dehydration, poor blood circulation, and lack of essential nutrients in the body. Sometimes medications are the reason behind those painful involuntary contractions of one or more muscles. Cramps or spasms can occur in any part of the body, including legs, feet, arm, or hand. How to stop muscle cramps? Your best bet is to focus on what you eat. Don’t let this involuntary contraction interfere with your daily routine. When it suddenly happens, don’t tighten your muscle, avoid exercising. What you all need to be gently stretch it to your tolerance. This may help you relieve the involuntary contraction and relax your stressed muscles. Here are the best muscle cramps remedy and ways to prevent them from returning.
- Potassium dense foods- You might have seen some sportspeople munching on bananas in between their practice sessions. This is because banana is packed with potassium, an essential nutrient that provides cramp relief. Potassium is vital for proper nervous and muscular function. The deficiency may increase the likeliness of muscle cramps. However, consuming too much potassium by taking supplements poses a threat to your nervous system and as well as the muscular function of your heart, be sure not to exceed the recommended daily value of 4,700 milligrams. Having banana in your breakfast fulfill your daily intake of potassium and magnesium. Consuming their foods like milk, fish and vegetables can also provide you with enough potassium. Melons, avocados and citrus fruits are potassium dense fruits, while sweet potatoes, winter squash, and potatoes are your go-to veggies for potassium.
- The need for salt and sodium- Sodium plays a crucial role in maintaining healthy fluid balance and in regulating blood pressure. It accompanies other electrolytes for proper nerve and muscle function. Craving for salty foods may be an indication of your sodium deficiency. If you are sodium deficient, consider easting salted tortilla chips or any other salty food of your choice. When you sweat, especially during prolonged workout sessions, you tend to lose a considerable amount of sodium as well as water. Drink plenty of water and eat sodium-rich foods like carrots, smoked fishes, beetroots, celery, and olives to give a sodium boost.
- Magnesium-rich foods- Having a muscle cramp? Your muscle twitches can be a warning sign to magnesium deficiency. How to stop muscle cramps? Increase your magnesium intake; it an energy source that fuels muscle contraction. One can increase his/her magnesium intake by eating legumes, seeds, nuts, dark leafy greens, whole grains, bananas, and beans.
- Calcium-rich foods– You probably have heard of calcium benefits for bones, but it also plays a crucial role in muscle contraction, including your blood vessels and hearts. If you are calcium deficient, not only your bones hurt, but you may also experience muscle cramps or impaired muscle contraction. The national institute of health suggests the adult need for calcium, which is 1000 milligrams per day. One can get 244 milligrams of calcium by consuming 200 millilitres skimmed milk. Other sources of calcium are leafy greens, yoghurt, cheese, almonds, and figs.
Are you drinking enough?
Some studies show that consuming water to avoid dehydration will prevent muscle cramps. Also, drinking adequate fluids, especially during exercise, will improve performance. How would dehydration cause muscle spasms? When we come dehydrated, fluids in the cells decreases, which cause nerve endings to be squashed and spontaneously discharge. This could cause a muscle twitch which ultimately results in a muscle cramp. By keeping our body well hydrated, we can prevent dramatic shifts in fluids and electrolytes that contribute to that painful involuntary contraction.
The verdict Staying hydrated is the best remedy for muscle cramps. Fluids help muscles in contraction and relax them by keeping the muscle cells well hydrated. Inadequate water supply may cause strain and then the cramps. So, drink up as much as you can, your muscle needs it. Water is not alone in the task of maintaining your muscle health. Muscle cramps may occur when the concentration of sodium, potassium, magnesium, or calcium in the body decreases. Eating food rich in these essential nutrients is well worth to delay muscle cramps.